Running as a sport, the most important thing is persistence. However, many runners, especially novice runners, may feel bored and bored after a period of training, and even have a sense of conflict. At this time, it is easy to "fish for three days and dry the net for two days" or even give up training.
Sun Biao, director of the Sports Health Science Department of Nanjing Institute of Physical Education, believes that the lack of time, guidance and venue is the main reason why athletes are bored or even give up. On the other hand, lack of professional guidance or running too much at first leads to muscle aches, which makes it difficult for novice runners to persist for a long time. Therefore, you should evaluate your physical condition before running and adjust your running plan and mode step by step, so as to keep running and get the sense of accomplishment and satisfaction brought by running.
First, slope training:
Slope training creates freshness. If you have been running on a flat or standard track before, you might as well find a slope to practice now. At first, the height of the slope does not need to be too large, and the inclination angle is 20 ~ 30. After training several times, you can find a bigger slope for training. If you train on a treadmill, you can increase the tilt angle of the treadmill. This kind of training is actually a kind of resistance training, which can effectively exercise muscles such as calf, quadriceps femoris and gluteus maximus. Training running on slopes can also improve the speed, strength and endurance of runners. If you insist on running 1~2 slopes once a week, and then run on the flat ground, you will feel that your speed and state will be obviously improved.
Second, cross training:
Cross-training enhances interest. If you only run 5 kilometers a day, you will naturally feel bored after a long time, and happy exercise will become a task-based burden. Professor Zhou Yue from the School of Sports Human Science of Beijing Sport University believes that proper cross-training can enhance the richness and interest of sports. For example, try the Tolek training method, which is a combination of the Swedish words fart and lek, emphasizing running and jogging alternately, effectively improving the effect of anaerobic and aerobic training. Not only that, you can also cross running with cycling, swimming, ball games, yoga and other sports, and choose 1~2 days a week to change the types of sports.
Third, a reasonable rest:
Find a running friend and have a proper rest. A study by university of new england Medical College in the United States shows that the psychological, physical and emotional health qualities of group sports groups have improved 12.6%, 24.8% and 26.2% respectively. Professor Zhou Yue believes that exercising with friends can encourage each other, stimulate the sense of competition, communicate with each other, overcome difficulties, reduce stress and anxiety, and improve the quality of life. Finding a running buddy who suits your running rhythm can make you stick to it better. If there is an emergency, friends around you can help you deal with it and take care of it. Taking a proper rest or reducing the amount of running every week 1 day can relax and adjust your body. At this time, you can chat with your friends and make the next running plan, so that running will gradually become a part of your life.